Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) 10 x Skin the Cat

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Score = For Quality

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b) Strict Muscle-up’s – Max Reps x 5 sets

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Score = Reps

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then…

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2) AMRAP the following for 20 min:

100 DU’s

20 Burpees

200 m Run

20 Box Jumps (61 cm/51 cm) 

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Scaling –

15 min – Beginners

Singles

Step-ups for BJ’s

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Score = Total Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Dan Bailey won the “Spirit of the Games” Award at the 2015 Reebok CrossFit Games Team event (Image Courtesy of CrossFit, Inc.).